Daily

 

1.Complete your daily physical activity session. (Remembering that if necessary, you may need to adapt it to your environment and space that you have at home, in the garden or in your local area. You need to include a warm up and cool down for before and after each session. (Choose from the examples for each section)

2.Encourage and involve your family to take part with you. This resource is as much for you as it is for them. You are more likely to set a routine with your daily physical activity if you take part as a family.

3.Tick off your log sheet on Slide 4 when you have completed your daily physical activity session.

 

Weekly

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1.Keep track of your resting pulse rate. Your resting heart rate is measured by counting the number of beats per minute of your heart while you’re resting. A normal resting heart rate range is between 60 and 100 bpm. You can accurately measure your resting heart rate by checking your pulse after you have been resting for at least five minutes.  

2.Recovery heart rate helps individuals to find out if they are getting fitter through exercising.  It is a measure of how quickly an individual returns to their resting heart rate after exercise.  

 

Calculating recovery heart rate

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•The individual should take their resting pulse and record it.  

•Take a pulse rate immediately after  finishing exercising.  Record the number.

•Take a pulse rate one minute later.  Record the number.

•Subtract the number for the second pulse rate from the first pulse rate after exercise

•This is the recovery heart rate number.  The bigger the number the fitter they are.